Run 1.5 miles Joe, Jackie, and Ryan attack double unders.

A special birthday WOD, cause Coach turns 25 today. 25 thrusters 125lbs 25 box jumps 25" box 25 burpees with 25lb dumbbells 25 suitcase deadlifts 125lbs each arm 25 calories…

Deadlift Then: 2 minutes jump rope 2 minutes pull ups 90 seconds jump rope 90 seconds pull ups 1 minute jump rope 1 minute pull ups 30 seconds jump rope…

Rest Day Dave, Emily, and Ginny took up our overhead squat challenge. We set some pretty good PR's. Nice job everyone!

OHS Challenge The perfect measure of elite athleticism, and competince in the 10 domains of fitness, is the overhead squat. It's as hard as any movement gets, and nothing strengthens…

3 rounds 1.5 pood kb PJ 10 reps WB sit ups 15 reps 1.5 pood kb swing 20 reps Finish with 1k row Jackie and Christina doing pull ups on…

FS 5 reps With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are…

AMRAP in 20 minutes 5 push ups 10 sit ups 15 box jumps Mary, Jamie, and Jeff working on handstands.  

Deadlift 5-5-5-5-5 Cody, Jamie, Mary, and Natasha getting more done before 6:30am than what most people accomplish all week!5 Reasons Why Alcohol Will Destroy Your Muscle Gainsby Sean Nalewanyj I…

4x800m run Pose anyone? The 6:30 boys making short work of 50 presses.